Self Assessment

Thousands of tests and measures assess different elements of personality, aptitude, and intelligence. The professional uses many when the purpose is diagnosis of specific disorders. The following tools are quick and fast ways, for the layperson, to see where they fall along the stress continuum. It is not meant for diagnosis, just a means to recognize if a problem might exist. If it does, help is available. Life is short and maximizing the experience of life means learning how to manage stress and tension in healthy, functioning ways.

Perceived Stress Scale

In the last month, how often have you been upset because of something that happened unexpectedly?

Never

Very Often

2.

In the last month, how often have you felt that you were unable to control the important things in your life?

3.

In the last month, how often have you felt nervous and ďstressedĒ?

4.

In the last month, how often have you felt confident about your ability to handle your personal problems?

5.

In the last month, how often have you felt that things were going your way?

6.

In the last month, how often have you found that you could not cope with all the things that you had to do?

7.

In the last month, how often have you been able to control irritations in your life?

8.

In the last month, how often have you felt that you were on top of things?

9.

In the past month, how often have you been angered because of things that were outside your control?

10.

In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

My Score:XX/40

The lower your score, the better you are able to manage stress.

The PSS scale is reprinted with permission of the American Sociological Association, from Cohen, S., Kamarck, T., and Mermelstein. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24, 386-396.

Stress Test - Job

1.

I have little control or influence over my work.

Yes
No

2.

I feel run down and drained of energy.

Yes
No

3.

I try to do everything myself.

Yes
No

4.

I don't have time for my own hobbies or interests.

Yes
No

5.

I suffer from headaches.

Yes
No

6.

I have trouble falling asleep, staying asleep, or sleeping too much.

Yes
No

7.

I feel tired for no reason.

Yes
No

8.

I don't want to get out of bed in the morning.

Yes
No

9.

The feedback I get at work is limited and mostly criticism.

Yes
No

10.

I find myself drinking or eating more to relax.

Yes
No

11.

I have high blood pressure, frequent back or neck pain, or digestive problems.

Yes
No

12.

I keep things inside or complain frequently about my work.

Yes
No

13.

I feel pressured to succeed.

Yes
No

14.

Organizational politics and bureaucracy keep me from doing a good job.

Yes
No

15.

There's only one right way to do things.

Yes
No

16.

I have little control or influence over my work.

Yes
No

17.

It's hard for me to prioritize.

Yes
No

18.

I am not appreciated by my boss or coworkers.

Yes
No

19.

I have too much work and too many deadlines.

Yes
No

20.

I find it difficult to make decisions.

Yes
No

My Score:XX/40

results go here

Twelve Ways to De-Stress from Work Stress.

Eat properly. Start your day with a balanced breakfast and drink plenty of water since the body sometimes misinterprets dehydration as fatigue. While caffeine and sugar will briefly accelerate your energy, the crash an hour later wonít make it worth your while.

Take a walk. Aim for 30 minutes a day of regular exercise, but donít negate the benefits of three 10 minute walks.

Resist the allure of drama. Bored at work? Getting involved in the conflicts of others is a great way to spice up your life-and suffer unnecessary stress.

Laugh it up. Remember that comedy is tragedy ten year removed. Take the time to see the humor in a situation. It will help you place it in its proper perspective.

Just say ďNoĒ. This powerful word can give you permission to relax and perform more productively. Know your limits and stick to them.

Change your thinking. Try, ďI do a lot of things well. Iíll get better at this with practice,Ē instead of, ďI canít do anything right.

Accentuate the positive. Whatís right about you? Your work? Your life? The more you focus on whatís right and good, the ore youíll find itís coming your way.

Messy desk, messy mind. Clearing the clutter off your desk will help clear the maelstrom in your mind.

Have a talk. The support of an understanding supervisor or coworker can make a huge difference in your stress level.

Take a break every two hours. Drink a cup of herbal tea or get some sun on your face. When itís lunch-time, eat away from your work area.

Do you want to be right or happy? Give yourself permission to be wrong. Be open to anotherís point of view. Try not to personalize conflicts.

Your job is not your life. Make plenty of room in your life for your family, friends, hobbies, and interests. While work seems to go on forever, life is truly short and precious. Donít spend your life behind a desk.